Tofu Fish Steaks With Cauliflower
Ingredients
Metric
200 g firm tofu
300 g frozen cauliflower
30 g ~ ¼ cup breadcrumbs
1 tsp olive oil for frying
Sauce:
200 g firm tofu
120 ml milk | soy, oat or cashew
2 g ~ 1 nori sheet
20 g ~ 1 tbsp capers
20 g ~ 1 tbsp capers’ water
½ tsp garlic powder
½ tsp salt
US
7 oz firm tofu
10 oz frozen cauliflower
¼ cup breadcrumbs
1 tsp olive oil for frying
Sauce:
7 oz firm tofu
½ cup milk | soy, oat or cashew
1 nori sheet
1 tbsp capers
1 tbsp capers’ water
½ tsp garlic powder
½ tsp salt
MAKES2 portions
PREP TIME10 minutes
COOKING TIME25 minutes
TOTAL TIME35 minutes
Steps
1Preheat the oven to 200°C (400°F) Fan. Cut tofu into 4 pieces.
Optional: Add tofu steaks to an oiled frying pan, preferably cast iron. Fry for 2 minutes on each side over medium heat.
Optional: Add tofu steaks to an oiled frying pan, preferably cast iron. Fry for 2 minutes on each side over medium heat.
2Use the same frying pan - if it’s oven safe, or use an oiled casserole dish, preferably cast iron. Arrange tofu steaks and frozen cauliflower in a single layer.
3Roast in the oven for 15 minutes. Cut cauliflower florets into smaller pieces if they are very large.
4In the meantime, make the sauce. Add tofu, milk, nori sheet, capers, capers' water, garlic powder and salt to a blender (small cup).
5Blend until smooth ~ 2 minutes.
6Pour the sauce over the tofu and the cauliflower.
7Spread the sauce with a spoon or a spatula. Top with breadcrumbs.
8Roast in the oven for another 5 minutes.
9Add to plates.
Nutritional Info
Makes 2 portions
350 Calories per portion
33g protein
20g carbohydrates
5g fiber
15g fat
350 Calories per portion
33g protein
20g carbohydrates
5g fiber
15g fat
High in Vitamins B1, B2, B6, Folate, C, K
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
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